Flex UK - June 2017

fLExoNLINE.Com 107

6 // Cheat.IfIfyou’reyou’rebeingbeingtootoo

strictstrictandandcleancleanwithwith foodfood

choices,choices,thetheextraextracaloriescaloriesfromfrom

ananoccasionaloccasionalsplurgesplurgemaymay

kick-startkick-startgrowth.growth.Acheatcheatdayday

onceonceaweek,ororacouplecoupleofofcheatcheat

mealsmealseveryeverysevensevendays,days,cancanhelphelp

flipflipthetheswitch.switch.

7 // Fast.ItItsoundssoundscounter-counter-

intuitiveintuitivetotostopstopeating,eating,butbutajuicejuice

fastfastofofadayorortwotwocancanhelphelp

detoxifydetoxify bodybodysosothatthatit’sit’s

betterbetterableabletotoprocessprocessthethe

bodybuildingbodybuildingnutrientsnutrients

normallynormally in.in.

8 //Supplementupplementwisely.wisely.

IfIf haven’thaven’ttriedtriedsupplemensupplemen-

tation,startstartwithwiththethebasicbasic

musclemusclebuilders—3builders—3toto 5 gramsgramsofof

pre-workoutpre-workoutcreatinecreatineandand5g5gofofa

nitricoxideoxideformulaformulaforforastrength

andandenergyenergyboost,boost,plusplus5g5gofof

BCAAsBCAAstotoaugmentaugmentyouryouraminosaminos

(the(thebuildingbuildingblocksblocksofofmuscle).muscle).

9 // Powerupupyouryourprotein.protein.

WheyWheyisisafast-actingfast-actingproteinproteinandand

thethemostmostoftenoftenusedusedamongamong

seriousseriouslifters.lifters.ButButslower-actingslower-acting

caseincaseinisisvaluable,valuable,too,too,andand

shouldshouldbebeusedusedstrategically.strategically.

BlendBlendcaseincaseinwithwithwhey—10whey—10toto

2020 gramsgramsofofeach—beforeeach—beforeandand

afterafterworkoutsworkoutsandandininamorning

AtAtnightnightbeforebeforebed,bed,anan

all-caseinall-caseinproteinprotein isisasolidsolid

choicechoiceforforasteadiersteadierstreamstreamofof

overnightovernightaminos.aminos.

1010 //Setetyouryouralarm.alarm.ExtremeExtreme

hardgainershardgainershavehavetroubletrouble

upupwithwiththeirtheirbodies’bodies’metabolism—metabolism—

ififthat’sthat’s ititmaymayhelphelptoto

upupatat 2 a.m.a.m.oror 3 a.m.a.m.forfora20g20g

proteinprotein breakingbreakingthethe

overnightovernightfast.fast.

[ 05 ]

RECOVERY

Self-myofascial Self-myofascial

release (SmR)—release (SmR)—

essentially, a essentially, a

form of deep form of deep

massage to massage to

bust up knotted bust up knotted

muscle tissue muscle tissue

that improves that improves

your body’s your body’s

ability to relax, ability to relax,

heal, and heal, and

properly—can properly—can

be an incredible be an incredible

add-on to your add-on to your

programme. programme.

While the While the

ubiquitous foam ubiquitous foam

roller has been roller has been

the mode of the mode of

choice for most, choice for most,

the smaller the smaller

tennis-ball-tennis-ball-

shaped SmR shaped SmR

tool has proven tool has proven

to be more to be more

useful in useful in

targeting areas targeting areas

from the rotator from the rotator

cuf down cuf down

through the through the

posterior chain posterior chain

to the calves. to the calves.

Incorporate an Incorporate an

SmR recovery SmR recovery

session after session after

every workout every workout

for best results.for best results.

Your schedule may not allow for it, but if you can, doing a

larger body part in the morning and a smaller one in the

evening means you can dedicate more time and attention

to each—without your strength being compromised, as

can happen when you do two body parts back to back.

06 DOUBLE SPLIT

KE VIN

Ho
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oN
PAVELPAVEL Y THJALL

Y THJALL